 It often happens often and creeps up quickly — you've skip a workout, then inevitably, two. Before you know it, you've missed a week or two of exercise. Do you simply dive back into your previous routine or should you make up for it by adding extra minutes or even doubling your effort?
The short answer is 'no' and the long answer is, 'it's a little more complicated than that'. Short Term Misses When you miss a workout, by a day or two, not much has likely happened to your body. There's really no reason to "double up" and in fact doing so might actually hurt more than it helps. Significantly more intense or long lasting workouts that are far beyond what your body is used to are much more likely to open up an opportunity for injury. At the very least a significantly longer or extra vigorous workout is going to leave you most sore, and that higher than normal level of soreness might dissuade you from working out the next day - and thus the cycle continues. What if It's Been A While? However if you miss a week or more of a workout, your powerful muscle fibers (fast-twist fibers) are likely starting to de-train. To understand this a quick physiology lesson related to the principle of adaptation will help. Our bodies are designed for efficiency. If you have ever heard the word "use it or lose it" it relates to this principles. Our body will adapt ONLY to the level of stress it needs to and no further. Keeping muscle on the body is energetically inefficient because muscles require calories. Human beings evolved to have innate processes that will prepare the body for long periods of time without food in the event that we couldn't gather or hunt enough to sustain. Detraining and adaptation are terms related to this reality. Our bodies will adapt to the environment and stress introduced to it, and thus after a week or so of inactivity, the muscles will revert back to whatever the current stress level is. So if you've been gone from your routine for a long time, no only should you not double-up to make up for lost time, but you likely shouldn't simply go back to the level you were used to. Instead allow your first session back to be at a low to mid-range intensity. This will allow you get back into your groove, while minimizing the chance of injury, so that you can continue to build a routine day by day that serves you. Does that Mean Extra Long Workouts Are Always Bad? While doubling up after a miss isn't the answers, two-a-day workouts are not necessarily bad. But they aren't necessarily the same as extra long sessions, either. Both extra long training sessions, and two-a-day workouts are often necessary for high-level athletes who are training for a specific reason. When done correctly, working out twice a day can increase strength, endurance, and decrease body fat percentage. And while done correctly, extra long sessions 90+ minutes may also be an athlete. But, if you're not an athlete or training for a specific competition, the risk may outweigh the reward. Here's why. Both extra long single sessions and two-a-days put you at risk of overtraining. Most of us aren't working out with a trainer developing our plans and overseeing our every move. And when it comes to extra long sweat sessions that force the body to work intensely for longer than 45-60 minutes, those workouts may actually be producing the exact opposite result that you seek. Unless you are an endurance athlete used to working at high capacity for extended periods of time, overly long sessions signal stress to the brain and your body may react by creating secreting more stress hormones that can have an adverse effect on everything from your energy levels, fat-burning capabilities, blood sugar, sleep and more. The Final Word Bottom line: every workout opens you up to potential injury, and every body needs rest. Attempting to ignoring ignoring those signs can result in decreased results or injury. Listening to when your body needs rest is one of the most important skills you can cultivate to ensure that your workout plan is sustainable for the long haul. So if it's been a short time, like missing only two days, remember it won't have much of an effect on your body. So it's much safer and smarter to just get back on your normal routine. And if it's been a while, your body will need time to adapt to reclaim some of the strength lost, so attempting something extra intense isn't going to yield a positive result. Though totally understandable, the most useless feeling in all of this is guilt. Dwelling in guilty feelings over a missed workout is not going to produce anything positive. Remember that exercise is a celebration of what your body can do, and should never be used as a punishment. You're awesome as is, right now, no matter how many minutes you have or have not worked out today.
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 Water is second only to air as the number one need. Yet over 75% of Americans are considered chronically dehydrated {1}.
Perhaps it is the simplicity of the solution, drink more water. Or, maybe it is because we can't tell it's 'working' quite the way we can with a cup of coffee, or a glass of wine. It could be that we have conditioned ourselves out of finding pleasure partaking in the most natural, and necessary nutrient on the planet (and one we shouldn't take for granted when almost 1 Billion people on the planet don't have access to a clean drinking source). But, regardless of the of the reason we don't drink enough water, and we should. In fact drinking more water, more than even changing your diet or your exercise routine, is the simplest change you can make that will improve your health physically AND mentally more than any other. Here's why... 10 : Proper hydration makes you less irritable. Yes, you read that correctly. Dehydration causes fatigue, mood swings, and is even linked to depression. When your brain is dehydrated it is zapped of its energy, and it has a harder time producing serotonin, a neurotransmitter that plays an important role in everything from mood regulation, to sex drive, to sleep patterns {2}. A well hydrated brain isn't worried about conserving energy waiting for its thirst to be quenched. Instead it can function properly... and more fluidly ;) 9 : A hydrated body has less cravings If you're watching what you eat, but you're not hydrating yourself properly, you may be fighting a losing battle. In fact when the body is in search of water, sometimes we can mistake those signals as hunger instead in attempt to meet the need. 8 : Hydration Lessens Your Stress The stress of being thirsty is one of the strongest signals our brain can give us, just like being sleepy or hungry. A baseline need is not being met. Neglecting baseline needs, chronically, means living in a state of regular elevated stress. When we are stressed we are also more prone to make impulsive, and reactive decisions, which can derail other healthy habits we have adopted. 7 : Dehydrated muscles cramp faster and recover slower If you are dehydrated after a workout the protein synthesis needed to rebuild and restore muscles is hindered {4}. Dehydrated muscles also cramp faster due to build up of waste products from working out, and their inability to easily flush away. So after a heavy workout, that soreness you feel could be attributed to crushing it in the gym... but at least some of that soreness is likely telling you that you need to seriously up your water game, bro. 6 : Dehydration may hinder fat loss A study published in the Annals of Family Medicine {5} showed that inadequate hydration has a strong correlation to obesity. While researchers are still discovering new links and understanding the mechanisms that cause the strong associations, there are many variables at play that are likely factors. One basic and very simple connection is simply one of volume. Ingesting water takes up volume in the stomach. Volume is gauged by receptors in the stomach that help signal to the brain when the organ is full and eating should stop. Another plausible connection returns to the stress induced by chronic dehydration. The body is naturally more inclined to hang on to fat stores during times of stress as a survival mechanism. 5 : Dehydration increase your chances of kidney stones (ouch!) Kidneys are crucial in eliminating waste and maintaining blood pressure. When we are dehydrated it become difficult for them to operate effectively. Kidney stones are also more likely to develop in a dehydrated environment due to mineral build up that is less regularly washed away with urination. Over time those build ups can create stones that settle and bond to the tissue in the kidney, bladder, urethra. No, thank you! 4 : Hydration maintains healthy metabolism Down to a cellular level, hydration is effecting your body's ability to take in the chemicals they need to process and function. One important function is supports is maintaining a cell's sensitivity to insulin, and important hormone in metabolism. Insulin resistance is linked to Type 2 Diabetes (which differs from Type 1 diabetes which is an autoimmune disorder that attacks the pancreas and halts the body from producing insulin). Insulin resistance often leads to weight gain, vascular issues, and a host of other processes and problems related to metabolism. Properly hydrated cells are more likely to remain sensitive to the insulin they receiving allowing the metabolic systems of the body to perform more optimally. 3 : Proper hydration aids in digestion and elimination This is pretty simple, but going to the bathroom is much more efficient and comfortable in a well hydrated body. Chronic dehydration can cause cramping, constipation, and also can effect your body's ability to pull vital nutrients from food in the digestion process. 2 : Heart rate recovery improves when you're well hydrated A recent study showed that athletes who were well hydrated before, and during performance were able to bring their heart rate back to a resting active heart rate faster than their dehydrated counterpart. This is a significant finding as heart rate recovery is a key indicator in cardiovascular health {6}. 1 : Hydration keeps your heart beating properly When your are well hydrated electrolyte levels are more likely to be well maintained. Electrolytes are crucial in continuing the beating of your heart (pretty important!). Keep your ticker in rhythm by maintaining proper hydration levels so that the only time it skips a beat is when you see someone special ;) So what's the easiest way to gauge whether you are getting enough water? Well the bathroom of course. Yes, you should take a look at your pee (and honestly your poop too but that's for another blog). If your pee is the color of apple juice or darker, you need to up your water intake - stat! If it's the color of lemonade, you're in good shape. {1} Survey of 3003 Americans, Nutrition Information Center, New York Hospital-Cornell Medical Center (April 14, 1998). {2} https://link.springer.com/article/10.1023/A:1010346904526 [3] Benton, D. (2011). Dehydration influences mood and cognition: a plausible hypothesis?. Nutrients, 3(5), 555-573. {4}Clark, Nancy. "Rehydrate after Exercise to Recover Faster." Http://www.humankinetics.com/excerpts/excerpts/rehydrate-after-exercise-to-recover-faster. Human Kinetics, n.d. Web. 18 May 2016. {5} https://www.annfammed.org/content/14/4/320.full {6} Moreno, Isadora Lessa, Celso Ferreira, Carlos Marcelo Pastre, Luiz Carlos De Abreu,, Vitor Engrácia Valenti, and Luiz Carlos Marques Vanderlei. "Journal of the International Society of Sports Nutrition." Effects of an Isotonic Beverage on Autonomic Regulation during and after Exercise. N.p., 4 May 2012. Web. 18 May 2016. {7} https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/  Maybe you've been exercising for years. Or perhaps you are just starting a fitness program. Either way it's important to recognize that any movement regimen carries inherent risk. With the exception of the very lucky, most of at some point in our lives will get hurt. And there are some steps we can take to avoid injury, and to minimize the severity of injury if it does happen.
But we should never let the the risk of injury or the fear of getting hurt keep us on the couch. Why? A sedentary lifestyle is linked to a nearly DOUBLED risk of early death which is far more risky than an injury. Sedentary lifestyles, and more simply too much sitting, is linked to heart-disease, Type 2 diabetes, hypertension, obesity, and depression. Proper injury prevention becomes even more crucial as we age. Our vulnerability to injury increase as we get older very often because we have lost some of our former bone and muscle mass, but also because we don't heal as quickly. Proper injury prevention also promotes healthy aging because it empowers us to stay active as we age. Exercise is crucial for lifelong vitality, maintaining muscle mass and bone density, and keeping our metabolism boosted to offset weight gain often associated with getting older. So, our best bet is to learn how to minimize the risk of injury and keep ourselves healthy so that if an injury does happen we can recover as quickly as possible. Here are some simple tips: Check In & Check Up If you don't currently know your risk factors in your health, it's important to prioritize wellness visits especially if you are starting a new exercise regimen after many years off from movement. Not only will you get a better understanding of your health, you also can become more aware of any contraindications (if any) that might lead you to choose one exercise over another, or modify when and where you need. Start Where You Are (Not Where You Wish You Were) It's normal to have an idea of what you want to accomplish in a workout. But if you are trying something for the first time, or the firs time in a long time, it is important to acknowledge and honor where you are at by challenging yourself but not pushing yourself too far. There isn't a one-size-fits-all exercise regimen. So understanding where you are right now (not simply what your goal is for future you) will set you up for success and help prevent injury. Modify your exercise training program to accommodate your current cardiovascular, and musculoskeletal health as well as your lifestyle. Know How Good Form Feels (Rather than Looks) So often we want to feel successful right away, and the idea of modifying seems like we are failing, or at least we aren't working as hard as we could. However, developing good form in any exercise before increasing the intensity, load, or speed is important for healthy progression. Focus on the feeling of a shape rather than the look of it. So often we go for a picture in a book or look at the mat next to us interpreting form visually instead of kinesthetically. Awakening your awareness to how an exercise feels in your body, before increasing the challenge sets you on a pathway to success. If something feels wonky, advocate for yourself and ask a question to your teacher or trainer. Request guidance for not simply 'how to' do an exercise, but also where you should be feeling the work. Get the right gear Supportive, and breathable clothing, high quality equipment and proper shoes (if you are doing an exercise that requires shoes) can help you not only feel more comfortable but will also keep you safe. The right clothing can help you ensure we don't overheat or chafe, and the right equipment such as a high quality yoga mat (rather than a plastic-based or PVC mat) makes a huge difference in our ability to be stable while we move! With the right equipment we are less like to endure like a slip or a fall. Cross Train It's totally normal to have something you enjoy the most - like a Cycling Class or Vinyasa Flow class. But too many spins on the bike, or too many minutes in downdog can add up to inflammation and potentially an overuse injury. Keep your joints happy and healthy by cross-training with different exercises, such as weight lifting, swimming, or jogging. And by adding something like simply walking on days you're not in the studio or gym (virtually or in-person). Cross-training also is great for the brain. When we do something new it helps us enhance our coordination - which ultimately is another important component in staying safe. Warm up Cold muscles are more injury-prone. A proper warm-up can improve blood flow to the working muscle and reduce stiffness, potentially lowering the risk of injury. Your warm-up should be active, such as dynamic stretches like Sun Salutations, marching in place or walking, or a combination of moves like basic squats and jumping jacks for five to 10 minutes. It's also important to avoid long-held passive stretches before a workout. Long-held stretches create laxity in the muscles and can lead to tears if the muscle is then quickly used for a more powerful move in the same workout. Dynamic stretch in which you are moving a joint through it's range of motion rather than stopping and holding for a long period of time is more suitable for a warm-up. Hydrate Working out creates sweat, which means not only losing liquid but that also can potentially throw off our electrolyte balance that keeps our heart beating properly. If you are engaging in a very sweaty workout, hydrate before working out, and continue to take sips of water every 15 minutes or so. Then rehydrate properly after working out. If your workout is strenuous, in high heat, or continues well beyond 30-40 minutes you may also want to consider adding something like lemon to your water for electrolyte balance. However do be mindful of the use of sports drinks. Very often in addition to salts and minerals, they also have high sugar content and are often designed with a very intense workout in mind, which means they aren't often a very healthy choice for the everyday workout. Don't Skip Your Cool down Finishing a workout abruptly is very difficult on the body. No only can it leave joints feeling stiff, and muscles locked up, it makes things difficult on the nervous system and the heart. A proper cool down offers the body time to return to pre-exercise state gradually, lowering core body temperature, slowing down the heart rate, diverting blood flow back to processes like digestion, and also providing an opportunity for muscles to stretch and relax before moving on. Learn to Distinguish Discomfort and Pain. Fatigue and temporary muscle failure is not necessarily a bad thing in an exercise, and tolerance for discomfort will grow as exercise becomes more common in your weekly routine. However, while discomfort and challenge is expected you never want to work out to the point of pain. Learn to distinguish early on the difference in an uncomfortable and a painful sensation can help you identify when an exercise might not be right for you long before it becomes a problem. Discomfort and uncomfortable sensations are normal. These are most often things that can be described as achey, which is a sensations that can be felt in the muscles when they are moved to fatigue. But if an activity causes a sensations that are sharp, shooting, stabbing, electric, intensely hot, or causes you to sharply inhale and hold your breath - stop. Get help immediately if you suddenly feel dizziness, shortness of breath, or chest pain. |
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AuthorJulia Lopez is a yoga teacher, personal trainer, and Founder of Practice Everywhere. Archives
January 2021
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